AO: Thunder
Q: Phlegm
PAX: DriveBy, CESS, Betamax, Spot, Escrow, Bucket Truck, Oscar, Snowflake, Fallout (1st F), Ronda, SweetTart, Traitor, Insanity, Jabberwocky
FNGs: 1 Jabberwocky
COUNT: 15
WARMUP: SSH x 30, Squat Imperial Walkers x 20, LBACs forward x 10/backward x 10, Overhead claps x 20. Flutterkicks x 20.
THE THANG: Run to King/Duncan and do 5 Burpees, ATM (15 shouldertaps IC, 10 Tempo Merkins, 10 fast Merkins OYO), run to Woodrow/Duncan 5 Burpees, Spot LBC’s x 20, Dollys x 20, Run to Woodrow and Wheat 5 Burpees, 4 wide merkins, 4 regular merkins, 4 diamond Merkins, Run to Wheat and King, Do 5 Burpees, Hip Thrusters x 20, T hen Twerk in cadence x 20. Run down to Emily Douglas Park at Playset. 5 Pull ups, 20 Iron Cross, 20 Dips, Flying Nun walk to steps (lunge walk with Little Baby Arm Circles, then High Knees back. Three reps of this work out. Mosy to auditorium. 5 Burpees. Dying Cockroach x 20, Freedom Twist x 20, Mosy back to Hand Parking lot. Wall squat with arms out 30 count, 5 Burpees, Wall squat with arms out, 30 count, 5 Burpees, Mosy to COT, Squats IC until time runs out.
MARY:
ANNOUNCEMENTS:
COT:
Q: Phlegm
PAX: DriveBy, CESS, Betamax, Spot, Escrow, Bucket Truck, Oscar, Snowflake, Fallout (1st F), Ronda, SweetTart, Traitor, Insanity, Jabberwocky
FNGs: 1 Jabberwocky
COUNT: 15
WARMUP: SSH x 30, Squat Imperial Walkers x 20, LBACs forward x 10/backward x 10, Overhead claps x 20. Flutterkicks x 20.
THE THANG: Run to King/Duncan and do 5 Burpees, ATM (15 shouldertaps IC, 10 Tempo Merkins, 10 fast Merkins OYO), run to Woodrow/Duncan 5 Burpees, Spot LBC’s x 20, Dollys x 20, Run to Woodrow and Wheat 5 Burpees, 4 wide merkins, 4 regular merkins, 4 diamond Merkins, Run to Wheat and King, Do 5 Burpees, Hip Thrusters x 20, T hen Twerk in cadence x 20. Run down to Emily Douglas Park at Playset. 5 Pull ups, 20 Iron Cross, 20 Dips, Flying Nun walk to steps (lunge walk with Little Baby Arm Circles, then High Knees back. Three reps of this work out. Mosy to auditorium. 5 Burpees. Dying Cockroach x 20, Freedom Twist x 20, Mosy back to Hand Parking lot. Wall squat with arms out 30 count, 5 Burpees, Wall squat with arms out, 30 count, 5 Burpees, Mosy to COT, Squats IC until time runs out.
MARY:
ANNOUNCEMENTS:
COT: